15 Ginger Health Benefits: A Superfood, a Medicine and a Super Spice

Spices have played a major role in people’s lives all over the world for ages. They have been used in cooking, for medicinal purposes, and more.

Ginger is not different.

In the modern world, we are always looking for ways of how we can improve our lives. With all the preservatives and junk in the food we eat nowadays, eating something healthy and organic without sacrificing taste is always welcome. Whether in dishes or in drinks, ginger is the perfect ingredient we can’t live without.

For most people, ginger probably reminds us of drinking ginger ale to soothe an upset tummy as a child. It may also remind people of memorable Christmas traditions in the form of delicious gingerbread cookies and gingerbread men. It’s true that ginger can be used in many ways, and this may be the reason why it is still a culinary favorite even today.

What is Ginger?

Ginger is a flowering plant famous for its rhizome, ginger root or ginger, and is used as a spice in cooking or as a traditional medicine in many countries worldwide. This perennial reed-like herb grows annual, leafy stems that measure three to four feet tall and is an edible rhizome.

Ginger Root

Ginger root is the brown rhizome with a corky outer layer and a pale-yellow scented center of the ginger plant. It has been a favorite spice with many uses in many countries for thousands of years.

Botanical/ Scientific Name: Zingiber officinale

Other Names

• True ginger
• Garden ginger
• Stem ginger
• Ginger root

Plant Description

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Ginger is a perennial herb that grows annual stems that measure around a meter tall with yellow flowers and narrow green leaves. The leaves are arranged alternately on its stem. Clusters of white and pink flower buds later bloom into yellow flowers. It belongs to the same family as turmeric and cardamom and originated in Southern Asia’s tropical rainforests. Thought to originally come from India, ginger is now grown and no longer a wild herb. India also has the most ginger variations than any other country in the world.

Even though ginger is a known cooking spice, it has also been used in landscaping on the properties of many subtropical homes because of its aesthetic appeal and the plant’s adaptation to warm climates.

Back in the days, growers would gather the rhizome once the stalk withered. Ginger root is washed or scalded right away before being scraped to stop it from sprouting further.

Where does Ginger come from?

Ginger is believed to have originated in India and China and it has played a huge role in both country’s favorite culinary dishes, drinks, and culture for over 4,000 years. Ginger’s sharp and spicy flavor brings life to many Indian, Chinese, and other Asian dishes and drinks.

Ginger Harvesting

Ginger root is often harvested last and is done by digging the root out of the ground. The ginger for is cured for three to five days after harvest to prevent mildew growth on the rhizomes.

Ginger’s Major Active Ingredients

• Terpene (similar to turpentine)
• Ginger oil (oleo-resin)

What are the Compounds found in Ginger?

Ginger’s distinct flavor and fragrance comes from the different components of the plant. A chemical analysis revealed that ginger has more than 400 different compounds in it.

The Major Components in the Rhizome

• Carbohydrates – 50-70%
• Lipids – 3-8%
• Terpenes
• Phenolic Acids
• Amino acids
• Raw fiber
• Ash
• Protein
• Phytosterols
• Vitamins (Vitamin A, B1, B2, B3, B6, C and Nicotinic Acid)
• Minerals (Iron, Manganese, Magnesium, Potassium, Phosphorus, and Selenium)

Terpene Components – Aromatic constituents

• Zingiberene
• β-bisabolene
• α-farnesene
• β-sesquiphellandrene
• α-curcumene

Phenolic Compounds – Pungent constituents

• Gingerols – 23-25%
• Paradols –
• Shogaols – 18-25%

Volatile Oils – making up 1% to 3% of ginger’s weight
Non-volatile pungent principles

• Zingerone
• Shogaols
• Gingerols with [6]-gingerol (ginger’s main bio-active pungent compound responsible for its distinct taste)

Ginger Use over the Years

The term “ginger” originated in the mid-14th century from the Old English word gingifer, from the Medieval Latin word gingiber, and the Latin word zingiberis.

As early as 4th-century BC, the popular Indian Sanskrit “Mahabharata” spoke of a meat dish with ginger in it. India exported ginger to Europe back in the 1st century due to lucrative spice trading. Then, the Arab merchants traded ginger throughout Europe. By the 13th century, it became the most commonly traded spice along with black pepper. Even the Romans used it extensively in their daily lives. Ginger has been a significant part of many Indian and Asian cuisines and cultures for thousands of years and even today.

Folk Medicine

Among ginger’s traditional medical form is “Jamaica Ginger”. It is classified as a carminative and stimulant often used to treat dyspepsia, colic, constipation, slow gut motility symptoms, and gastroparesis.
Many times, it was also used to mask the strong taste of various medicine. It is likewise a key plant in Ayurvedic medicine. Ayurvedic practice recommends consuming ginger to enhance food digestion. Even Native Americans used ginger to regulate their heartbeat and women used it for menstruation issues.

Ginger Use Worldwide

India

• Ginger is a key ingredient in both vegetarian and non-vegetarian meals.
• Plays a major role in traditional Ayurvedic medicine
• Main spice in making curries and traditional cold and hot Indian drinks
• Ginger powder is used to nourish pregnant and lactating women.
• Made into a candy or pickle

Japan

• Made into pickled beni shoga and gari
• Used raw on noodles and tofu
• Made into a candy (sato zuke)
• Ginger Drinks

United States

• Main ingredient in sweet foods like gingerbread, ginger ale, ginger breads and cookies, and ginger snaps.

Korea

• Used in making the traditional Kimchi

Burma

• Known as gyin
• Used in cooking and in making traditional medicines
• Made into a salad (gyin-thot).

Thailand

• Known as khing
• Made into a ginger and garlic paste for cooking

Indonesia

• Made into a ginger and palm sugar drink known as wedang jahe
• Use ground ginger root in cooking

Philippines

• Known as luya.- Used in cooking
• Made into brewed ginger tea (salabat)

Vietnam

• Used as a top garnish in shrimp and yam soup.

China

• Used in cooking
• Made into candied ginger
• Made into herbal tea

Caribbean

• A famous spice used in cooking
• Made into the popular Christmas drink (sorrel)

Jamaica

• Made into ginger beer broth and ginger tea
• Made into the famous Jamaican ginger cake

Corfu, Greece

• Made into the traditional ginger beer (tsitsibira)

Middle East

• Known as zanjabil
• Known as gin gayu in other Middle East countries

France

• Made into a ginger-flavored liqueur (canton)

United Kingdom

• Made into ginger wine
• Used as a spice added to hot tea and coffee

Health Benefits of Ginger

Ginger and ginger root are beneficial in promoting good health and well-being. Find out just how powerful a medicinal herb it is by being familiar with the following health benefits of ginger:

• Prevents motion sickness/ antiemetic – a double-blind randomized controlled study conducted in 1988 tested the effectiveness of ginger against motion sickness in the open sea. The study revealed that ingesting ginger root reduced the tendency to vomit, vertigo and breaking into cold sweats. (1) (2)
  An earlier study done in 1986 has proven that ingesting powdered ginger root experienced reduced induced vertigo compared to those who took the placebo. (3)Since many studies done on ginger were published decades ago, it only proves how powerful an herb ginger is because people from yesteryears realized its benefits a long time ago.
  Other studies were done much later, such as a 2007 study comparing ginger root powder and metoclopramide and their ability to reduce incidence of nausea and vomiting after surgery. The study proved that ginger is an effective and helpful prophylactic anti-emetic that can help many individuals who just underwent a surgical operation. (4)
  Simply chew raw ginger or drink ginger tea to treat nausea, motion sickness, or pregnancy-induced morning sickness.
• Anti-cancer properties – Like its cousin turmeric, ginger also has potent anti-cancer properties. Both of these plants can shrink tumors with continued use. Many studies have suggested that these two are more powerful than many anti-cancer drugs used for treating cancer nowadays. One of the most recent is a 2015 study on ginger suggesting its effectiveness for preventing and treating certain types of GI cancer like gastric cancer, colorectal cancer, liver cancer, pancreatic cancer, and cholangiocarcinoma. (5)A study conducted at the Georgia State University discovered that whole ginger extract can shrink the size of prostate tumors in mice by up to 56%. In addition to its anti-cancer effects, ginger also has anti-inflammatory effects and is a rich source of potent antioxidants. When compared to conventional cancer drugs, ginger fared better since it was found that cancer drugs are not effective with shrinking the tumor, but may even make it bigger (metasize) and kill a person quickly. With ginger, you can enjoy its anti-cancer effects without the nasty side effects.A new research study presented at the conference of the American Association for Cancer Research in Phoenix, Arizona discovered that ginger suppressed cancer cells, indicating that it fueled apoptosis or cancer cell death in various cancer strains like breast, skin, colon, and ovarian cancer.Another study supporting this finding was conducted at the University of Michigan Comprehensive Cancer Center which discovered that ginger killed cancer cells in the ovary. Moreover, they found that ginger caused two types of cancer cell death: autophagy and apoptosis. Autophagy is when cancer cells attack themselves, whereas apoptosis is when the cells commit suicide.
• Anticoagulant effects – Ginger prevents platelet aggregation and decreases the production of platelet thromboxane, prolonging bleeding time. For people taking drugs like Warfarin, consuming ginger as a spice is fine but not the tablet form.
• Treat digestive issues – Ginger is helpful to relieve GI irritation, stimulating saliva and bile production, and for suppressing gastric contractions as well as food and fluid movement through the gastrointestinal tract.
  A 1988 study done on rats showed that ginger inhibited gastric lesions/ulcers by 97.5%.
• Anti-inflammatory effects – Academic studies were first done on ginger back in the 70s to determine its anti-inflammatory effects. It was discovered in a 2005 study at the Johns Hopkins University School of Medicine that ginger possesses the same pharmacological properties as NSAIDs (non-steroidal anti-inflammatory drugs). It prevents prostaglandin synthesis by inhibiting cyclooxygenase-1 and cyclooxygenase-2. However, what sets it apart from typical NSAIDS is that ginger likewise suppresses the biosynthesis of leukotriene by inhibiting 5-lipoxygenase.Ginger root is perhaps best known for its anti-inflammatory properties because of gingerols. Many studies have proven that gingerols lessenpain and improve mobility among individuals with osteoarthritis and rheumatoid arthritis. This means that ginger will also benefit people diagnosed with conditions fueled by inflammation like Alzheimer’s disease, diabetes, various cancers, and other cardiovascular diseases and also reduce muscle pain and soreness. (6)Another study published in the Pakistan Journal of Nutrition in 2011 suggests that ginger is helpful to treat rheumatoid arthritis, gout, and other inflammatory conditions. (7)
• Treat Heartburn and Acid Reflux – If you suffer from heartburn or acid reflux, save money and avoid the untoward side effects by consuing ginger instead of costly proton pump inhibitors that can put you at risk of malabsorption issues, bone fractures, cancer, pneumonia, and Clostridium difficile.Ginger’s anti-ulcer properties and ability to fight off Helicobacter Pylori was highlighted in the 2007 study published in the Molecular Research and Food Nutrition Journal. The study discovered that ginger was six to eight times more effective than many prescription drugs because it inhibited acid reflux through its potent proteolytic enzymes.
• Lower Blood Sugar Levels – Studies of ginger’s ability to lower blood sugar levels have been performed recently. A 2015 study revealed that study participants diagnosed with Type-2 diabetes have lowered blood sugar and improved HbA1c levels (long-term blood sugar level marker) with the help of ginger.The ability of ginger to reduce blood sugar was proven in a 2007 study published in the British Journal of Nutrition. 500 mg. of raw ginger extract was given to streptozotocin-induced diabetic rats. The study analyzed for their fasting blood sugar, triacylglycerol, and cholesterol levels. The result suggests that ginger has hypoglycemic, hypolipidemic, and hypocholesterolemic properties. Ginger also helped with reversing diabetic proteinuria manifested by the diabetic rats. (8)

Other Benefits of Ginger

In addition to the major health benefits of ginger, it is also helpful with managing the following conditions:

• Natural cure for cough – Slice and crush ginger before boiling it to make ginger tea.
• Natural cure for sore throat – Just like for a cough, boil several slices or an inch of ginger root to make ginger tea. Add lemon or honey to make a more potent sore throat remedy.
• Clear stuffy nose or sinus congestion – Make ginger tea with honey and coconut milk to break up phlegm and boost the immune system.
• Improve digestion and remedy for upset stomach – Grate some ginger and steep it in boiling water for several minutes. Add a spoonful of honey as a remedy for a stomach ache.
• Treat migraines and headaches – It is helpful for alleviating the nausea that accompanies migraine headaches. Add an 1 inch piece of ginger, a pinch of cayenne, and a teaspoon of dried peppermint to boiling water. Let it steep for 15 minutes. Add honey or Stevia to taste.
• Remedy for toothache – Rub some raw ginger directly onto the gums or boil some ginger root and use it as a mouth rinse.
• Antioxidant properties – Ginger is a rich source of antioxidants and can help prevent the progression of disease by reducing lipid oxidation as well as prevent disease pathogenesis. (9) A study conducted on this superfood found that gingerol prevented the peroxidation of lipids in rat liver microsomes. (10)

Ginger Tea Health Benefits

Ginger is so versatile you can eat it and drink it as an herbal tea. You can also add honey, lemon, or peppermint to mask its taste. Known as salabat in the Philippines, it is a great home remedy for nausea and indigestion, as well as for a sore throat, colds, and flu.

• Relieve nausea – Ginger tea is effective for preventing nausea, relieving symptoms of motion sickness or morning sickness.
• Boost stomach functions – Drinking ginger tea improves digestion, increases food absorption, and relieves bloating symptoms.
• Reduce inflammation – It is rich in anti-inflammatory properties to remedy joint and muscle problems.
• Fight respiratory infections – Ginger tea is helpful to relieve nasal congestion associated with bouts with the flu and the common cold. It can even relieve you of environmental allergy symptoms.
• Promote healthy blood circulation – The amino acids, vitamins, and minerals in ginger tea can promote healthy blood circulation and decrease the likelihood of developing cardiovascular diseases and deadly conditions like stroke and heart attack.
• Relieve menstrual discomfort – Drinking ginger tea with honey can relieve women of menstrual cramps.
• Relieve stress – Lower tension and stress with the calming properties found in ginger tea.
• Boost immunity – Ginger’s high antioxidant levels can boost a person’s immunity levels.

Other Ginger Tea Benefits

• Protects against Alzheimer’s Disease
• Stimulates the appetite
• Opens inflamed airways
• Increases gastric juice production
• Helps with Irritable Bowel Syndrome

How to Make a Ginger Tea

To make a cup of ginger tea, you’ll need:

• 1 unpeeled ginger root

Directions:

• Grate one heaping teaspoon of ginger.
• Stir the ginger into a cup of hot water.
• Allow it to steep for two minutes.
• Let the ginger settle at the bottom of the cup or strain it.

Cooking with Ginger and Ginger Use in Recipes

Ginger is a culinary delight. All over the world, you’ll often see ginger and ginger root included in various cuisines.

Ginger can be chopped, cut into matchsticks or planks, minced, grated, or puréed depending on what the recipe asks for. Minced, chopped, or ginger cut into thin matchsticks can bring out flavor in a dish as well as add texture. Also, grated ginger is great for sauces, soups, salad dressings and dips for a pleasant aroma and taste minus ginger’s usual fibrous consistency.
Also, take into consideration how fresh your ginger is when cooking with it since it affects how your dish turns out. Young ginger harvested after six months is tender and sweet, while older ginger harvested ten to twelve months later is often spicy and more fibrous.
Here are some easy recipes you can try for your daily dose of ginger:

Ginger Syrup

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• 2 cups or fresh and roughly chopped ginger
• 6 cups water
• 2 cups sugar

Directions:

• Put the ginger in a blender until finely chopped.
• Add it to a stock pot.
• Add water and sugar and stir.
• Bring to a boil.
• Simmer over medium-low heat.
• Cook for an hour until it becomes a rich, syrup consistency.
• Strain twice using a fine sieve or a cheese cloth.
• Store it in a large bottle or jar.
• Put it in the fridge.

Homemade Ginger Ale

• Fill a glass with ice.
• Pour ginger syrup into a third of the glass.
• Pour in club soda.
• Garnish it with a slice of lime on top.

Candied Ginger

• 1 large ginger root
• 2 cups sugar
• 2 cups water
• More sugar for dipping (about half a cup)

Directions:

• Peel the ginger.
• Julienne into 2-inch long strips.
• Boil the water in a saucepan.
• Add the sliced ginger.
• Allow it to simmer for roughly 45 minutes.
• Drain it.
• While still hot, put the ginger on a baking tray and cover it with sugar.
• Mix well.
• Let it sit for two days until the ginger hardens.
• Remove the ginger from the sugar and put it in an airtight jar with a lid.

There are other ways you can incorporate ginger in your everyday life, and not just in the food you eat to enjoy its many health benefits.

Making Your Own Gingerbread

Gingerbread is a sweet tasting food made with ginger and molasses (treacle) or honey and not sugar. It can be anything from soft and moist loaf cakes to popular ginger biscuits. The word gingerbread is often synonymous with preserved ginger. The French called it spice bread.

Gingerbread was first sold during the 17th century. Medieval England thought that gingerbread has medicinal uses. A hundred years later, Market Drayton in Shropshire, England became famous for its gingerbread.
The most popular forms of gingerbread are the gingerbread man, gingerbread house, ginger snaps and gingerbread cookies.
Gingerbread man – This is a gingerbread cookie or biscuit often in the shape of a stylized man, but can be other shapes depending on seasonal themes.
Gingerbread house – It is a gingerbread house model which is popular for Christmas. It is often made of ginger nut and crisp ginger biscuits.
Ginger snap – This is a thin and brittle cookie with a distinct ginger flavor.

Gingerbread Cookie Recipe

Instead of the usual meals, dishes, and drinks prepared with ginger, let’s explore other ways to cook with it. In short, we’ll talk about baking and making gingerbread cookies. Let’s learn how to make a gingerbread man.

Gingerbread Man Recipe

Ingredients

• 2 teaspoons ground ginger
• 3 cups flour
• 1 teaspoon ground cinnamon
• 1 teaspoon baking soda
• ¼ teaspoon ground nutmeg
• ¼ teaspoon salt
• ¾ cup brown sugar
• ¾ cup softened butter
• 1 egg
• ½ cup molasses
• 1 teaspoon vanilla extract

Directions

• Mix the ginger, flour, cinnamon, baking soda, salt and nutmeg in a large bowl.
• Set it aside.
• Beat the butter together with brown sugar in a big bowl.
• Mix it with an electric mixer on medium speed until it becomes light and fluffy.
• Add the egg, vanilla, and molasses.
• Mix well.
• Slowly beat in the flour mixture using low speed until mixed well.
• Press the dough into a thick but flat disk.
• Wrap in plastic wrap.
• Put it in the fridge for at least four hours or overnight.
• Preheat the oven to 350°F.
• Take out the dough and roll it out to form 1/4 –inch thickness on a surface that is lightly dusted with flour.
• Use a cookie cutter in the shape of a man to cut the dough into gingerbread men shapes.
• Put them on an ungreased baking sheet at least an inch apart.
• Bake for eight to ten minutes or until the cookie edges are set and brown.
• Cool them on the baking sheet for one to two minutes.
• Transfer the cookies to another plate and let them cool completely.
• Decorate the cooled gingerbread cookies.
• Store in airtight jars with lids for five days max.

If you have a more creative mind and want something bigger, try making a gingerbread house and enjoy eating more gingerbread cookies for days.

Ginger Supplements

For some, it isn’t possible to come up with different ginger-inspired meals, drinks, and concoctions every day so taking supplements is the way to go for them. Ginger supplements basically provide most of, if not all, of ginger’s health benefits by simply popping a pill.

Before deciding to take a ginger supplement, consult your doctor first to find out if it is safe for you to do so.
You can either take ginger supplement extracts as:

• Capsules
• Liquid extract
• Syrup
• Ginger essential oil

How much Ginger should you Consume each Day?

Most clinical trials used 250 mg. to 1 g. ginger supplements once or up to four times daily depending on your doctor’s recommendations.

Ginger Precautions

Consume ginger with caution or simply avoid it if you have any of these conditions::

• Pregnant and breastfeeding women
• Those with bleeding disorders and taking anticoagulant medications like aspirin and Warfarin
• Those diagnosed with Diabetes and taking diabetes drugs
• Those with existing heart conditions
• Children

 Ginger Side Effects

In large doses, a person may experience the following untoward side effects:

• Diarrhea
• Heartburn
• GI discomfort
• Heavy menstrual bleeding
• Gas
• Mouth irritation

After taking everything into consideration, it can be said that ginger can be safely incorporated in countless foods and drinks without compromising taste. In reality, ginger enhances the flavor and aroma of many dishes and beverages while giving them a healthy twist.

After all, ginger’s many health benefits have been recognized for thousands of years and backed by countless research studies. By indulging in a little bit of ginger each day to spice up your life, you not only make your dishes taste better and smell more aromatic, you will also enjoy ginger’s healthy properties the best way possible, through your stomach.

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